Regular physical activity is an essential component of a healthy lifestyle. Exercise has numerous benefits, including improved cardiovascular health, better mood, and reduced risk of chronic diseases. However, many people are often curious about how many calories they burn during different types of exercises. The type of exercise you do decides the number of calories burned.
The intensity, duration, and the person’s weight and body composition are other important factors that decide the calories burned. In this blog post, we will discuss the best exercises to burn calories and how you can use this information to optimize your workout routine.
Exercises and Calories Burned by Them
Here are different kinds of exercises and calories burned by them:
1. Running
Running is a popular form of cardiovascular exercise that can help burn a significant number of calories. The exact number of calories burned during a run depends on factors such as the person’s weight, speed, and duration of the run.
On average, a person who weighs 155 pounds can expect to burn around 372 calories during a 30-minute jog at a moderate pace (5 mph). However, if the same person increases their speed to 7.5 mph, they can burn up to 465 calories in the same time frame. It is among the best exercises that burn the most calories.
2. Cycling
Cycling is an excellent low-impact exercise that can be done indoors or outdoors. A person who weighs 155 pounds can burn around 298 calories in 30 minutes of moderate cycling (12-13.9 mph). However, cycling at a faster pace of 14-15.9 mph can increase the calorie burn to around 372 calories.
3. Strength Training
Strength training involves using resistance, such as weights, to challenge and build muscles. While strength training does not burn as many calories as cardio exercises, it is still an important part of a well-rounded fitness routine. The number of calories burned during strength training varies depending on the type of exercise, the amount of weight lifted, and the person’s weight. On average, a person who weighs 155 pounds can burn around 112 calories in 30 minutes of weightlifting.
4. High-Intensity Interval Training (HIIT)
HIIT is a form of cardiovascular exercise that involves short bursts of high-intensity exercise followed by periods of rest. Weight training calories burned is a popular workout option as it offers a challenging workout.
Also, an effective workout in a shorter amount of time. A person who weighs 155 pounds can expect to burn around 372 calories in a 30-minute HIIT workout that alternates between high-intensity exercises and short rest periods.
5. Swimming
Swimming is a low-impact exercise that works the entire body and is suitable for people of all fitness levels. The number of calories burned during swimming depends on the person’s weight, swimming stroke, and the intensity and duration of the workout. On average, a person who weighs 155 pounds can expect to burn around 223 calories in 30 minutes of moderate-intensity swimming.
6. Walking
Walking is a low-impact exercise that can be done almost anywhere, making it a popular form of exercise for people of all ages and fitness levels. The number of calories burned during walking depends on the person’s weight, speed, and the duration of the walk. On average, a person who weighs 155 pounds can burn around 149 calories during a 30-minute walk at a moderate pace (3.5 mph).
Things to Remember
When it comes to exercise and burning calories, there are several important things to remember. Here are a few key points:
The number of calories burned during exercise varies depending on several factors, including the type of exercise, intensity, duration, and the person’s weight and body composition.
Strength training is an important component of a well-rounded fitness routine, even though it doesn’t burn as many calories as cardio exercises.
High-intensity interval training (HIIT) is an effective way to burn a lot of calories in a short amount of time.
Walking is a low-impact exercise that can be done almost anywhere, making it an accessible and popular form of exercise for people of all fitness levels.
The most effective way to lose weight is to combine regular exercise with a healthy, balanced diet.
While tracking calories burned during exercise can be helpful, it’s also important to listen to your body and avoid overexertion or injury.
It’s crucial to consult with a doctor or certified personal trainer before starting any new exercise program, especially if you have any underlying health conditions or injuries.
Remember, exercise should be a fun and enjoyable way to stay active and healthy, not just a means of burning calories. Focus on finding activities you enjoy and challenging yourself safely and sustainably.
The time of day you exercise can also affect how many calories you burn. Some studies suggest that working out in the morning on an empty stomach can lead to increased fat burning.
Don’t underestimate the importance of rest and recovery in your fitness routine. Giving your body time to rest and repair after exercise can help improve your overall fitness and increase the number of calories you burn during subsequent workouts.
Different types of exercise can have different long-term effects on your metabolism. For example, strength training can help increase your muscle mass, which in turn increases your overall metabolic rate and can lead to greater calorie burn even when you’re not exercising.
Consistency is key when it comes to seeing results from exercise. Rather than focusing on short-term calorie burn, aim to make exercise a regular part of your routine in order to reap long-term benefits.
Don’t be afraid to mix up your workout routine to prevent boredom and keep your body challenged. Trying new exercises or activities can also help you burn more calories by engaging different muscles and keeping your body guessing.
Conclusion
Knowing how many calories you burn during exercise can help you design an effective workout routine that is tailored to your fitness goals. While the exact number of calories burned during exercise can vary depending on several factors, including your weight, body composition, and the type of exercise.
The above examples can give you a rough estimate. Remember that the most effective way to lose weight is to combine regular exercise with a healthy, balanced diet. So, keep moving, stay active, and aim for at least 150 minutes of moderate-intensity exercise per week.